Daily WOD

Tue, Oct 10 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (22 days ago)
10-10-2023 PARTNER WOD10-10-2023 OPTIONAL COMPETE STRCON 110-10-2023 OPTIONAL COMPETE SKILLCON 110-10-2023 MOBILITY

10-10-2023 PARTNER WOD


(Time, Sc, Fnd)
3 ROUNDS FOR TIME:
800-m run with a medicine ball
24 power snatches
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

Rx: 20/14, 155/105
Rx2: 14/10, 115/75
Rx3: 400m, 18 pwr. sn. @ 45/35

INTENDED STIMULUS
- 23:00-30:00.
- Runs in 6:00 or less.
- Snatches in 3:00 or less.
- Snatch loading that allows for a few touch-and-go reps, but will likely be performed as singles.
- 10 penalty burpees/athlete any time the medicine ball is put down on the ground.
- Reduce the load and/or distance of the run so you are able to complete each effort in under 6:00.
- Substitute with a bike, row, or ski as needed to work around injuries.
- Reduce the power snatch load so that you can consistently complete a total of 8 reps in under 1:00 during the workout.
- Scale to hang power or muscle snatches for beginner athletes having trouble with the coordination of the lift.
- Scale to hang power snatches, power cleans, or DB options for athletes needing to work around any injuries.


1st28:20 RxKherri Tue, Oct 10, 2023
2nd22:37 FndHannah Sm Tue, Oct 10, 2023
Megan M Tue, Oct 10, 2023
3rd24:16 FndSarah Y Tue, Oct 10, 2023
Lindsey C Tue, Oct 10, 2023
1st25:50 ScCooper T Tue, Oct 10, 2023
Willy Tue, Oct 10, 2023
2nd26:24 ScTom Tue, Oct 10, 2023
3rd32:20 ScShane H Tue, Oct 10, 2023

Kherri28:20 Rx
Willy25:50 Sc
135#
Cooper T25:50 Sc
135#
Tom26:24 Sc
Shane H32:20 Sc
Megan M22:37 Fnd
55#, 10 lb ball
Hannah Sm22:37 Fnd
65#, 10 lb ball
Keith22:52 Fnd
solo, 55#
Lindsey C24:16 Fnd
65#, 10 lb ball
Sarah Y24:16 Fnd
65#, 10 lb ball
Alison26:13 Fnd
45#, 10 lb bar
Katie E27:50 Fnd
Solo- full 800m w/ 14# WB, 65#
Harley27:58 Fnd
65#, 14 lb ball
Breanna27:58 Fnd
65#, 14 lb ball
Marnie28:20 Fnd
65#, 14 lb ball
Bob C30:40 Fnd
Dana F32:20 Fnd
Logan A32:54 Fnd
Rebecca P22:45
1st round 800, second/third 400
Kelly P22:45
1st round 800, second/third 400
Matias26:13
95#, 10 lb bar
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

93 reviews

melinda f


a week ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

Megan McCarthy


a week ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Dale Auten


a year ago

I have been a member of CFD for several years, As I grow older, my fitness needs are changing and the Staff, owners, and other members all provide encouragement and inspiration to keep pursuing my fitness goals. If you think you can't do CrossF

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

Lyndsie Williams


a week ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!